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PPL - Power and Hypertrophy
Bulking
Intermediate
Barbell
Plan Details
The PPL - Power and Hypertrophy routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days. Note: If you are a beginner you may want to try a 3 day split iterating weeks. Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest • Day 1 - Push Power • Day 2 - Pull Power • Day 3 - Abs and Legs Power • Day 4 - Push Hypertrophy • Day 5 - Pull Hypertrophy • Day 6 - Abs and Legs Hypertrophy
Routine detail
Day 1
Push Power
Est. 72 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 2
Pull Power
Est. 72 min
8 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 6 Reps
Day 3
Abs and Legs Power
Est. 72 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 4
Push Hypertrophy
Est. 74 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 5
Pull Hypertrophy
Est. 82 min
9 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Day 6
Abs and Legs Hypertrophy
Est. 71 min
8 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift (Wide Stance)
3 Sets x 12 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 12 Reps
Plank
3 Sets
